One might easily be deceived into believing that a half marathon is only half as difficult as a full marathon. However, adopting this mindset is simply a way to embark on an immensely strenuous journey when confronting the 21.1km race.
To properly prepare for a half marathon, it is necessary to consider almost all the things you would do for a full marathon. This includes following a training plan that not only increases your endurance and prevents injuries but also knowing what to eat for energy during your runs and having suitable clothing.
We’re lucky to have gathered all the necessary information for you to know when participating in a half marathon.
How long do you need to train for a half marathon
The length of time required to prepare for a half marathon and reach a good level of fitness varies depending on your current fitness level and goals. However, typically, following a structured training plan for 10-16 weeks is sufficient for most individuals to achieve excellent conditioning for a half marathon.
If you are an established runner who is not too concerned about your time in the half marathon, you can train for a shorter duration before the event. However, if you want to achieve a personal best or if you are preparing for your first half marathon, dedicating more time to training will be beneficial.
Should you run a half marathon distance before a half marathon event
You don’t necessarily have to run a full 26.2 miles prior to participating in a marathon, similarly, running 13.1 miles in training is not required before a half marathon. Most training plans suggest the longest long run to be between 10-12 miles (16-19km).
Experienced runners often go beyond 13 miles in training because recovery from runs of that distance is quicker than for a full marathon. It is not uncommon for them to do training runs of up to 15 miles (24km) to adapt to the longer distance.
Is running three times a week enough to train for a half marathon
It is possible to train effectively for a half marathon by running three times a week. It is important to incorporate various types of runs into your training, such as interval sessions, tempo runs, easy runs, and long runs. Generally, running more is beneficial, but it is recommended to gradually increase your running amount to minimize the chance of getting injured.
What sessions do you need to do
Firstly, you should focus on building up the miles in your legs for the long run. Running more is the most effective way to get fit for running, especially as you increase your distance. Start by aiming for a one-hour steady pace run, ensuring that you maintain a conversational speed while running. In every alternate session, increase your running time by ten minutes. Initially, aim to run for a duration longer than your desired race time.
To enhance speed and endurance while working at a high intensity, it is beneficial to incorporate intervals into your training routine. A recommended session would entail performing a one-minute sprint, followed by a one-minute recovery period, repeated for a total of ten to fifteen rounds.
In order to bridge the gap between speed work and long slow runs, it is essential to include a tempo session. Tempo runs involve training at a quick pace for an extended duration, enabling your body to adapt and sustain higher intensity without rest. This physiological adaptation improves your lactate threshold, allowing you to sustain a faster pace over longer distances.
First, warm up for ten minutes. Next, run at a “tempo” pace for 20 minutes, making sure it is fast enough to make you feel uncomfortable. After that, increase the duration of running at a tempo pace to 30 minutes, and then to 40 minutes.
By following a step-by-step approach, you should notice that with each session, you are able to run longer distances without needing more time. Additionally, enhancing your body’s strength and endurance through conditioning will allow it to better handle the pressures of running, while also enhancing overall running efficiency.
The most important session
The importance of longer steady runs will vary based on your current training status, competition history, and goals. If you are new to racing, these runs will be crucial for improving your running ability as running more is key. However, for experienced runners with a solid training foundation and the ability to comfortably complete the distance, the emphasis will shift towards intervals and tempo runs to enhance speed.
How many sessions should you do
It is solely the responsibility of the athlete to determine their approach. If someone is new to running, they should focus on gradually increasing their distances during two of their runs, while dedicating the third run to a tempo-based workout. As they improve, they can consider replacing one of the distance sessions with another tempo session.
If advanced runners want to enhance their performance, they can incorporate interval sessions and tempo runs into their training routine. A recommended distance goal is gradually increasing to approximately 30 miles per week across these three runs. As long as you maintain a high standard of training, you should not require much more mileage than this.
Where do most people go wrong
Inexperienced runners often make the mistake of pushing themselves too hard before their bodies have adapted to the strain, resulting in injuries. To avoid this, it’s important to remain flexible with your training program. If you’re not feeling your best, substitute a less intense session or take a day to focus on recovery.
Follow a plan and give yourself 12 weeks
According to Janet Hamilton, a running coach and exercise physiologist, the half marathon distance requires respect and extensive training over a significant period of time. Therefore, it is not advisable for a beginner to spontaneously dive into this challenge. Hamilton emphasizes that preparation is crucial for this specific test and one cannot simply cram for it.
Do your easy runs at a slow pace
It may seem counter-intuitive to run slowly while aiming to increase your speed, but focusing solely on intense runs does not guarantee improvement. Taking a different approach is necessary since pushing too hard during every run can result in burnout and potential injuries.
Dr. Stephen Seiler, one of the world’s foremost exercise physiologists from the University of Agder, Norway, states that our research indicates elite athletes devote approximately 80% of their training time to low-intensity activities, while only spending 20% of their time on intense training.
Although you may not wish to imitate the actions of elite runners, it is widely acknowledged that the following guideline should be followed: complete the majority (80%) of your runs at a comfortable pace that allows for conversation, and strive to end each run with the sensation that you could continue running an additional mile.
Many beginners make the major error of running excessive distances at a rapid pace early on. This leads to both injury and a decrease in motivation. Running at a quick pace causes the body to become fatigued, thereby increasing the chances of getting injured and requiring more time for recovery.
According to Hamilton, if you find yourself grasping for air or experiencing pain after your run, it means you are going too fast. In essence, the slower you go during your easy runs, the more beneficial it is. If you have a friend to run with, take advantage of the opportunity to engage in a conversation, as it will naturally help you maintain a comfortable pace.
Hit the hills
To develop leg and lung power, begin by introducing hills that require 60 seconds to run up, advises Hamilton. As your training progresses and these 60-second hills become less challenging and require less time, you can then push yourself further by tackling steeper and/or longer hills.
When planning hill sessions, it is recommended to incorporate climbs of various gradients in order to avoid monotony. While it is possible to solely run up and down one hill, this can become dull rapidly.
Build your endurance with long runs
For beginners embarking on their first half marathon, it is essential to steadily increase endurance through a weekly long run. Our training plan for beginners begins with a four-mile long run in the first week and progresses to 10 miles in weeks nine and 10.
The purpose is to get your body accustomed to running for extended durations, and despite seeming contradictory, this will also enhance your shorter, quicker runs. Consequently, you will have the capacity to accomplish a few additional sets of hill sessions in the future or sustain a slightly quicker speed during your shorter runs.
Remember that progress is not usually linear. There may be times when you feel tired from work or other factors, and as a result, you may need to reduce the intensity of your runs again. This is perfectly acceptable and completely normal.
Listen to your body
If you exert more effort or speed than previously, it is probable that you will experience muscle soreness, especially in the calves, quads, and hamstrings. It typically takes two days to recuperate from intense workouts. If the soreness persists on the third day, it is advisable to rest once more.
If the soreness continues for more than four or five days, it might be worth considering consulting a physiotherapist, if possible. However, the crucial aspect is learning to pay attention to your body. As you grow more accustomed to running, you develop the ability to differentiate between stiffness that will improve over time and pains that require rest. Additionally, you become better at recognizing when you are simply feeling sluggish, lazy, or lacking motivation versus genuinely needing to take a break.
Cross-train if you want to
For beginners, our half marathon training plan offers the choice of cross-training or rest days. This means you have the option to relax or engage in low-intensity swimming at the nearby pool. Integrating cross-training into your running schedule can enhance your training effectiveness and minimize the chance of injuries.
Invest in a good pair of running shoes
To run a distance of 13.1 miles, it is important to wear footwear that fits properly and feels comfortable for your feet. Our suggestion is to consider purchasing a good-quality pair of shoes that offer sufficient cushioning to shield you from the harshness of the pavement, while also being firm enough to deliver the appropriate amount of propulsion with each mile. This will aid in safeguarding your body from the force of impact against the ground.
Plan early for race day
Feeling nervous on race day, similar to taking an exam, is a common experience. However, by paying attention to the details of race-day logistics, such as following your nutrition and hydration plans, arriving on time and prepared at the starting area, and meeting up with friends, you can calm your nerves.
When it comes to race day, it is crucial to bear in mind the effort you have put in to reach that point and give yourself recognition for it.
When the gun is fired, resist the temptation to sprint immediately and instead commence at a relatively slow pace, with the intention of achieving a negative split – where the second half of the race is faster than the first. By adopting this cautious strategy, you will be able to end the race feeling confident and physically capable, compared to the potential discomfort of a strenuous second half resulting from starting too swiftly.
